During an Adductor Squeeze Bridge hold, start by lying on your back with your knees bent and feet flat on the ground. Lift your hips off the ground into a bridge position, engaging your glutes and core muscles. While maintaining the bridge, squeeze a small exercise ball or a foam roller between your knees, focusing on activating the adductor muscles and holding the contraction for a set duration to strengthen the inner thighs and improve hip stability.